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CrossFit Motto

CrossFit Victoria BC - Coach Deanna working out at CF Las Vegas
Deanna working out at CF Las Vegas doing the "Grip Killer"

1. I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute I will do the very best I can.
2. Lactic acid is my friend. The wind is my friend. Anything that opposes me is actually helping me to become stronger. If I had no opposition, I would be weak.
3. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl and then I rest and live to fight another day.
4. I fear no man, but I fear my workout. If I don’t fear my workout, it isn’t hard enogh.
5. I may puke, I may cry, but I will not quit. Ever!
6. I never cheat. There is no honour in cheating, What joy can there be in a victory I did not earn?
7. The workout missed is the opportunity missed. I will not cheat myself of opportunity to become a better athlete and person.
8. I understand the value of the pushup, the pullup, the situp, the squat and the deadlift. Just as there are a million ways to make chicken, so too are there a million ways to squat, situp, pullup, pushup and deadlift.
9. I will give everything I have and then I will find more within myself.
10. I don’t complain. Complaining is for crybabies. There are 11,232 babies born in the US everyday. I will leave the crying to them and I will solder on.
11. I will bite off challenges, spit out results, and beg for more.

Do you have anything to add to this motto?

Today’s Workout:

Buy In – Dynamic Leg warmup followed by 1 round of Coach BOZ OHS Warmup

Quick 10 minute refresher on thruster, hang power clean and SDHP technique.

WOD – “Grip Killer”

Elite: Complete as many rounds as possible 20 minutes of:
65/95 pound Thruster, 5 reps
65/95 pound Hang Powercleans, 7 reps
65/95 pound Sumo Deadlift High-pull, 10 reps

Zone 4: scale weight to 55/85

Zone 3: scale weight to 45/75

Zone 2: scale weight to 35/65

Zone 1: scale weight as needed and complete as many rounds as possible in 10 minutes

Cash Out – STRETCH! Especially your traps and forearms…. you will really need it!

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